Effortless Pain Relief with Yoga Poses for Endometriosis is a persistent gynaecological disorder that affects over 176 million people globally. Although it can occur at any age, it is most prevalent between the ages of 15 and 49, during a woman’s reproductive years. If you have had endometriosis, you are aware of how painful it can be. Managing the pelvic discomfort that commonly accompanies endometriosis is part of the treatment process. A recent study indicates that yoga may be one approach to achieving this objective.

Yoga can alleviate endometriosis symptoms and boost overall health. It reduces pain, eases stress, and promotes relaxation. Additionally, yoga can help you manage stress and cultivate awareness.

What exactly is endometriosis?

Endometriosis is characterised by the development of endometrial-like tissue outside of the uterus.
Endometrial-like tissue frequently develops on the ovaries, bladder, and colon, as well as in the recto-vaginal septum, fallopian tubes, and pelvic lining. It is conceivable for the tissue to develop outside of the pelvic region, albeit this is uncommon.

Manifestations of endometriosis

Endometriosis symptoms range from minor to severe. Endometriosis is also possible in the absence of symptoms. The most prevalent symptom is pain.

Endometriosis symptoms include:

Uncomfortable periods
Bleeding between periods
Protracted or intermittent durations
Menorrhagia is manifested by strong menstrual flow with large blood clots.
Ache during ovulation, ache during or after sex, back, pelvic, and leg ache, cramps, exhaustion
Infertility painful bowel motions or urination sickness, vomiting or bloating headaches during menstruation
Endometriosis is a reasonably common disorder that can produce varied degrees of discomfort.

Yoga’s effect on endometriosis and pelvic discomfort

Endometriosis can damage a person’s physical, mental, and emotional health. Yoga has a number of therapeutic advantages that may help alleviate endometriosis symptoms including stress, tension, and pain. It promotes relaxation, which alleviates pain and calms the mind. Yoga and breathing practises may help alleviate pelvic discomfort in people with endometriosis, according to research. In a 2018 study, women who did yoga twice per week for eight weeks enhanced their self-awareness and mind-body connection, which aided in pain management.

In a second small trial, women with endometriosis who practised yoga twice per week for eight weeks saw a reduction in chronic pelvic discomfort and an improvement in quality of life. Yoga aids endometriosis management in several ways. The practises of yoga and mindfulness help improve breathing patterns, enhance posture, and alleviate everyday discomfort. Additionally, it helps reduce and control symptom flare-ups.

We advocate yoga forms that stress awareness, calm, controlled movement, and longer holds. This category comprises Hatha, yin, and restorative yoga techniques. Gentle, restorative postures aid in softening and relaxing the muscles surrounding the pelvis, so creating space and relieving tension. To decrease the pain and suffering associated with endometriosis, you must focus on restorative postures that release tension and encourage relaxation. Restorative postures encourage the abdominal, low back, inner thigh, pelvic floor, and chest wall muscles to relax. These are the parts of the body most commonly affected by tightness and restriction.

Endometriosis-related dangers of yoga

Yoga is generally safe for those with endometriosis. Yoga techniques such as Ashtanga, Vinyasa, and hot yoga should be avoided since they might exacerbate symptoms. Listen to your body, and avoid stances that create or exacerbate discomfort. Avoid postures that apply pressure to your abdomen or surgery site in order to protect the healing tissues. Among these are Sphinx Pose, Child’s Pose, and Happy Baby Pose.
We recommend avoiding twisting stances until cleared by your surgeon.

Once you are recovered and cleared for exercise, these poses are extremely good for enhancing the mobility, strength, flexibility, and posture of scar tissue.

In a nut-shell

Gentle yoga is often safe for endometriosis patients. Take time to recuperate before beginning your yoga practise if you’ve just undergone surgery or if your symptoms increase.

8 yoga positions for endometriosis

Rejuvenating Goddess Position

This position helps alleviate pelvic discomfort, loosen abdominal tension, and calm the nervous system. Restorative Goddess Pose induces profound relaxation and stretches the chest, hips, and inner thighs. In addition, it relaxes the dorsal vagus nerve, which controls our fight-or-flight response.

Place a cushion slightly below your sitting bones, beneath your thighs.
Utilize yoga blocks and cushions to create support at an inclination.
Support your back and head with the cushions provided.
Your arms should be at your sides with your palms facing upward.
Focus on deep breathing.
Maintain this stance for 3 to 10 minutes.

Supine Spinal Twist (Supta Matsyendrasana)

This twist increases spinal mobility while stretching the chest, back, and glutes. Endometriosis commonly causes lumbosacral and abdominal myofascial constraints. Supine Spinal Twist is an excellent approach to alleviate these restrictions. It also expands the chest and promotes awareness of the breath by activating the diaphragm and expanding the rib cage laterally. Even endometriosis-related digestive symptoms such as constipation and bloating can be alleviated.

Between your knees, insert a cushion or yoga block to support your low back and sacrum. If your knees do not reach the floor, place a cushion beneath them.

Lay on your back with bent knees and flat feet on the ground.
Extend your arms directly out to the sides, palms towards the ground.
When inhaling, breathe into the abdomen and lower ribs.
Exhaling, drop your left knee to the left side.
Take 5 deep breaths.
Pay attention to the feelings of stretching and extending on the sides of your ribcage.
Return to the beginning posture with your knees bent.
Continue on the right.

Happy Baby Pose (Ananda Balasana)

Happy Baby is a mild hip-opener that increases flexibility, decreases anxiety, and promotes calmness.
This position is excellent for stretching the pelvic floor, low back, inner thighs, and hamstrings. Endometriosis can cause these muscles to become sore and contract as a result of pain-related movement or postural adjustments.

Place your hands on your thighs or calves, or lay a strap across the arches of your feet, if your hands cannot reach your feet.

Lay down on your back.
You should flex your knees toward the outside of your chest.
Face your foot soles toward the ceiling.
Place your hands outside your feet.
To generate resistance, push your feet down with your hands.
Simultaneously, push your feet into your hands.
Concentrate on relaxing your hips and pelvic floor.
Maintain this posture for one minute.

Baby’s Pose (Balasana)

This soft forward fold fosters relaxation and awareness of the self. It stretches the spine, hips, and glutes softly, relieving tension, cramps, and stress.

Place a pillow beneath your head, torso, or legs for more support.
Beginning on your hands and knees
Place your hips on your heels by lowering them.
Place the knees either together or slightly wider than the hips.
Flex at the hips to fold forward.
Extend your arms in front of your body or alongside it.
Maintain this posture for five minutes.

The legs-up-the-wall position (Viparita Karani)

This position offers a relaxing effect, enhances circulation, relaxes the pelvic muscles, and relieves cramps.

Sit on the floor with the right side of your body against a wall.
While on your back, lift your legs and position them against the wall.
Place your hips adjacent to or slightly away from the wall.
Rest your arms at your sides or place your hands on your stomach.
Maintain this posture for up to fifteen minutes.

Recumbent Hero Pose (Supta Virasana)

This position gently extends the belly and pelvis, relieving pain, discomfort, and bloating.

To lessen the difficulty, perform this stance with one leg at a time. Create an inclined support for your head and neck using blocks and pillows.
Begin on your knees with the insides of your knees touching.
Your feet should be broader than your hips, with the tops of your feet contacting the ground and your big toes pointed inward toward the centre.
Place your buttocks between your feet on the floor.
Lean back while supporting yourself with your forearms and elbows.
Slowly roll over onto your back.
Place your arms at a little angle adjacent to your torso.
Maintain this posture for one minute.
Resume a sitting position.

Pose of Reclining Bound Angle (Supta Baddha Konasana)

This position soothes the neurological system and reduces tension. It relieves tension in the hips, pelvic region, and inner thighs. Additionally, it gently extends the abdomen, which helps alleviate pelvic pain.

Under your knees, use blocks or cushions for more support. Additionally, you can place a block or pillow beneath your chest.
While seated, push the soles of your feet together and spread your knees apart.
Recline on your back.
Rest your arms at your sides or place your hands on your stomach.
Maintain this posture for five minutes.

Garland Pose

This squat improves your pelvic muscles and relieves discomfort, cramps, and digestive issues. It stretches your low back, hips, and thighs softly, increasing your flexibility and blood flow.

Place a block or cushion beneath your heels or hips for support, or execute this posture with your back against a wall.
Your feet should be somewhat broader than your hips.
Together, press the palms of your hands.
Turn your toes out slightly to the sides.
Bend your knees and drop your hips softly into a low squat position.
Press your heels firmly into the ground.
Elevate the pelvic floor and lengthen the spine.
To intensify the posture, squeeze the elbows against the thighs.
Maintain this position for up to 1 minute.

Yoga Nidra

Yoga Nidra is a guided meditation practised while supine. This method of relaxing reduces anxiety, despair, and tension.

In addition, it can help manage chronic pain, reduce stress, and enhance sleep habits.

Tips for yoga practise with endometriosis

To get the most out of your yoga practice, pay attention to and respect your daily emotions.
Observe your mental, physical, and emotional reactions to each posture. Utilize your breath to direct your attention to regions of discomfort or feeling. Avoid positions that place excessive pressure on your abdomen, create pain, or exacerbate symptoms.

We advise utilising props such as bolsters, blankets, and yoga blocks to alter and support movements.
This helps to reduce the muscular guarding that might occur when we are in pain. It provides gentle support for the joints and muscles, allowing us to fully relax and release into a position.

Conclusion

If you have endometriosis, you may develop a strategy to manage your symptoms and avoid consequences. Yoga is a great method for treating and lowering the intensity of endometriosis symptoms since it provides physical, mental, and emotional advantages. In addition to learning mild yoga positions, you may also master strategies for breathing, meditation, and relaxation.